June 16, 2024

Corliss J. from Tucson, Arizona, writes: “I would like to get a lot more natural vitamin C from foodstuff. I have a affliction known as ‘stomach dumping’ and also heartburn. Juicy sweet fruits trigger digestive distress and heartburn. I take a 500-milligram Ester-C pill each individual day. Could you you should advise some foods that have vitamin C but are not sweet, acidic or juicy? How substantially ought to I try to eat each day?”

Dear Corliss: The advised day-to-day allowance for vitamin C is presently 75 milligrams for grownup ladies. And though quite a few people like your self consider bigger doses from health supplements, it is undoubtedly attainable to meet your vitamin C demands from foodstuff.

A single SunGold kiwifruit, for example, includes 131 milligrams of vitamin C, whilst three-fourths of a cup of orange or grapefruit juice features about 95 milligrams. If you really do not tolerate these juicy fruits, you can also get vitamin C in pink or inexperienced bell peppers (95 and 60 milligrams per half cup, respectively), a half cup of cooked broccoli or strawberries (50 milligrams), a half cup of Brussels sprouts (37 milligrams) or even a medium baked potato (22 milligrams).

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In accordance to the Linus Pauling Institute Micronutrient Facts Middle at Oregon Point out College, our bodies greatest absorb vitamin C at doses up to 200 milligrams. And we can get that volume from five servings (about 2 ½ cups) of a variety of fruit and greens every single day.

Whilst high doses of vitamin C show up to be safe and sound, they can trigger digestive distress, primarily if you exceed the present-day higher ingestion amount of 2,000 milligrams a day, set by the Institute of Medicine’s Food stuff and Nourishment Board.

A different reader, Paula, asks: “When choosing a premade meals, this kind of as bread or cracker, which parts should really information you in get of nourishment: carbs, fat, fiber, sodium or calories? I have marginally elevated blood force and have been informed to reduce 5 to 10 kilos as I am pre-diabetic.”

1st and foremost, search at the serving dimensions, Paula. All the other info on the Nutrition Info label is based mostly on that sum. Stay with that serving dimensions if you want to drop fat.

Following, because you have substantial blood strain, property in on the sodium articles. If you can’t obtain a solution with less than 140 milligrams of sodium for each serving, pick one with the lesser volume between your decisions.

For bread, crackers and other grain food items, look for the words and phrases “whole grain” on the label. There is obvious health care evidence, according to the Complete Grains Council, that total grains can lessen your hazard for diabetes and weight problems as perfectly as coronary heart condition and most cancers.

Last of all, acquire a appear at the fats written content, and select a food items with the minimum total of saturated extra fat, preferably significantly less than 2 grams for every serving.


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